What Jet Lag Really Is
Your circadian rhythm is a tightly tuned 24-hour cycle controlled by light, temperature, and meal timing. Crossing multiple time zones forces your body to recalibrate at a rate of roughly one zone per day. Symptoms include fatigue, brain fog, digestive upset, and mood swings.
Before You Fly
Start shifting your sleep schedule by 30 to 60 minutes per day in the direction of your destination, beginning three days before departure. Hydrate aggressively, limit alcohol the night before, and catch a long stretch of sleep on long-haul flights when possible.
Strategic Use of Light
Light is the most powerful reset signal your body has. After arrival, seek bright morning sunlight to advance your clock when traveling east, and avoid morning light in favor of afternoon brightness when traveling west. Apps that calculate optimal light exposure windows can shave a day or two off recovery.
Melatonin and Other Tools
A small dose of melatonin, taken at the local bedtime, can help nudge your rhythm forward. Caffeine is a useful short-term tool but should be cut off at least eight hours before sleep. Skip sleeping pills if possible, as they can prolong adjustment by suppressing natural melatonin production.
